As a dietitian who does a decent amount of traveling, finding creative ways to get my protein in on the go is a necessity. After all, high-protein diets are linked to numerous health benefits, including improved muscle repair, maintenance of lean body mass, enhanced satiety, better blood sugar regulation, and reduced cravings. They also support more stable energy levels throughout the day—something that’s definitely a perk while traveling!
Still, getting enough protein can feel tricky when life takes you out of your normal routine. When you’re on vacation, traveling for work, or just away from home more than usual, you may find yourself grabbing airport muffins, vending machine snacks, or drive-thru meals heavy on carbs but light on protein. However, with a little planning (and some clever hacks), you can keep reaping the benefits of a high-protein diet no matter where your day takes you. Here are my top tips for keeping your protein intake up pretty much anywhere.
1. Eating out? Check the à la carte or appetizer menu for add-on proteins
Restaurant entrées are often carb-heavy (I’m thinking of my recent trip to Ireland, where one meal literally consisted of three different forms of potatoes). However, the appetizer or sides menus can be your secret weapon. Grilled chicken skewers, shrimp cocktail, edamame, or even an extra egg can easily boost the protein content of your order. Think of it as “protein accessorizing”; by making a few small upgrades, you’ll stay on track with your protein intake while enjoying the flavors of your trip or the convenience of eating out.
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2. Always pack shelf-stable protein snacks
Keep a stash of protein-packed bites in your bag or car dashboard, and travel snacking transforms from stressful to simple. With protein-rich snacks handy, you won’t rely on sugary snacks or carb-heavy convenience foods when hunger hits mid-flight or on the road. Some of my go-tos include jerky, roasted chickpeas, lentil or protein chips, protein bars, trail mix, nut butter squeeze packs, protein cereal or granola, and ready-to-drink protein shakes. They all travel well and don’t require refrigeration.
3. Bring a small cooler
A soft-sided cooler bag can be a game-changer on vacation or long drives because it makes a whole world of protein-loaded foods available anytime. Load it with high-protein staples like hard-boiled eggs, cheese sticks, Greek yogurt, cottage cheese, hummus, or deli turkey, and refill it with ice as needed. (This is also a great way to keep protein shakes cold!) This simple strategy ensures you have nourishing snacks and simple meals at your fingertips and saves you money by minimizing how often you need to eat out.
4. Look for pre-packaged protein items at grocery stores or sandwich stands
Airports, gas stations, and local grocery stores are better stocked than ever with high-protein options if you know what to look for. Yogurt cups, cottage cheese, fruit-and-nut trays, milk, overnight oats, hummus and veggies, and even tuna or salmon packs can help you pull together a balanced snack or mini-meal. Mix and match as desired to rack up the grams of protein.
5. Take advantage of local finds
Make protein part of your travel adventures by trying fresh and unique eats wherever you go. Street food (think kebabs, grilled fish, bean fritters, or meat skewers) is often loaded with protein-rich gems and easy to find in many destinations. Visiting local markets is another fun way to explore culture while stocking up on foods that help you stay energized. Some of my favorite finds in Finland, for example, were sauteed reindeer, salmon soup, and squeaky cheese!
6. Use the mini fridge, microwave, or coffeemaker in your hotel
Don’t underestimate those tiny hotel appliances! In the microwave, you can scramble eggs in a mug, heat microwave-friendly lentil pouches, or make a three-ingredient protein mug cake. Or, use the coffeemaker to boil water and whip up some savory oats (add bone broth protein powder and a packet of tuna), or a protein-packed soup with the bone broth protein and a can of chickpeas. With a little creativity, your room can basically double as a mini test kitchen.
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7. Bring along the shaker bottle and protein powders
Protein powder and powdered peanut butter are lightweight, versatile, and endlessly useful. Shake them up with water or milk, stir them into yogurt or oatmeal, or even blend them into a coffee or hot cocoa at the airport. Toss in chia seeds, too, and you’ve got a quick, no-mess protein boost whenever you need it. Buy the single-serving protein packs for travel convenience, or pre-pack your own in mini containers or snack-size ziplock bags.
8. Add collagen powder to anything!
Collagen is one of my favorite ways to sneak extra protein into my day. Since it dissolves quickly and is virtually flavorless, you can layer it onto whatever foods and drinks you’re already enjoying on the go. Stir it into your coffee, tea, or latte; add to smoothies, yogurt, pudding cups, soups, guacamole, or even salad dressing; or, keep to the basics by combining collagen with an electrolyte supplement in your water bottle for simple protein-boosted hydration.
The Bottom Line
Eating well on the go can often seem boring or stressful. But with these protein tips in your back pocket, you can turn travel meals into opportunities for adventure, convenience, and nourishment. From packing clever snacks to experimenting with local flavors, flexibility and creativity are key to eating high-protein when away from home. That way, you’ll return home with memories, photos, and your health goals intact!
Rebekah Feemster, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she’s not talking about (or making) food, you’ll find her outside doing yoga, hiking, or tending her backyard chickens.